I’ll admit it — I get anxious before networking events or social gatherings where I have to meet strangers. If you’re an introvert or someone who experiences social anxiety, you probably know the feeling too.
Before the event, my body feels restless. I try to shake off the nerves by keeping busy — organising my desk, washing dishes, munching on a snack — but none of it helps me focus. I often schedule morning meetups just to get them over with so I can feel productive for the rest of the day.
And during the event? My discomfort shows up in my body — crossed arms or hands in pocket, tense shoulders, shifting eye contact—subtle signs of hesitation and unease.
But what if shifting your body could shift your entire experience? By moving from a closed posture to an open, grounded stance, you can create a sense of ease, confidence, and connection. With simple breathwork and presence, you can calm your nerves and show up authentically.
“Our bodies change our minds, and our minds change our behaviour.” — Amy Cuddy, social psychologist and author of Presence
Why Through Your Body?
- Your Body Shapes Your Mind When you shift your posture from closed and tense to open and relaxed, you send signals of confidence to your brain, which in turn reduces stress and increases self-assurance.
- Others Mirror Your Presence First impressions are often formed through non-verbal cues. An open stance—uncrossed arms, steady eye contact, and a relaxed posture—signals approachability and confidence. By being open, you invite more authentic and engaging conversations.
- Openness and Slow Breathe to Create a Sense of Safety When the body is in a defensive posture, it signals stress and keeps you in a fight-or-flight state. An open and free posture and slow breathing helps calm the nervous system, making social interactions feel more natural and less overwhelming. When your body feels safe, your mind follows.
“The body is a tuning fork for leadership presence.” — Richard Strozzi-Heckler, Somatic Coach
How to Shift Your Body and Your Experience
- Ground Yourself Before You Enter the Room Before stepping into a networking event, take a moment to ground yourself. Stand with feet hip-width apart, take a deep breath, and feel your connection to the floor. This stabilises your nervous system and creates a sense of presence.
- Expand Your Posture Instead of shrinking into yourself, consciously open your body. Keep your chest lifted, shoulders relaxed, and arms uncrossed. If holding something, keep it in one hand rather than clutched in front of your body. This simple shift makes you feel and appear more confident.
- Breathe and Slow Down Anxiety speeds up breath and speech. Counteract this by consciously slowing down. Take deep belly breaths, exhale fully, and pause before speaking. A calm, steady presence makes you more engaging and helps you feel in control.
- Say This and Believe in Yourself “No matter what happens, I will be ok. I am confident, kind, creative, [add or substitute any other descriptors]. I’ve got this!!”
“People may hear your words, but they feel your attitude.” — John C. Maxwell, Leadership expert
Your body is essential in how you experience and influence the world. Whatever emotions we feel, is felt in the body.
By shifting from closed to open, you not only change how you feel but also how others perceive and connect with you. Next time you walk into a networking session, remember: hijack your emotions and thoughts, by shifting your body.
Ready to embody quiet confidence in your career and life? Let’s talk.